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Turmeric milk (golden milk) is an easy healthy antioxidant drink recipe made with turmeric, non-dairy milk, ginger, black pepper and sweetener. A healthy milky drink that takes less than 10 minutes to make with many health benefits.
Turmeric contains an active ingredient that is a natural antioxidant with other anti-inflammatory benefits. Here is a simple recipe on how to make turmeric golden milk.
The first time I heard about turmeric with milk was on a Facebook group I belonged to. Someone asked for a calming beverage they could take before bed and infective too to aid night of better sleep.
This delicious miracle golden milk recipe was recommended. Aside from that, some people also mentioned that they use turmeric as face mask amongst other things.
I was intrigued and I tried some of the recommendations made. The ones that stuck with me was the turmeric milk recipe and the face mask.
I was off work this week due to sciatica pain that has refused to go since I had my last baby who is 19 months old now btw.
Aside from the medication that was prescribed and 1-week rest, I drank this turmeric milk almost every night as it’s known for its anti-inflammatory properties and help reduce joint pain. I feel great now and ready to face the new week.
To be honest, any excuse to drink this calming and soothing beverage especially in this cold weather. I need to let you know, the earthy taste of turmeric is something you may have to get used to. I am fine with it as I am used to herbal teas and I drank a lot of herbs growing up.
You may want to start with half a teaspoon of ground turmeric powder and increase it as you get more comfortable with it. I made this turmeric milk recipe (golden milk recipe) dairy-free, it is vegetarian and vegan as I used natural plant sweetener.
What Is Turmeric
According to Wikipedia, Turmeric (Curcuma longa) is a flowering plant that also belongs to the ginger family. Turmeric has a vibrant golden yellow colour. it is a popular spice in India and one of the major ingredients in curry powder.
If you ever wondered why curry powder is yellow, you have turmeric to thank for it. Turmeric is used in Asian dishes and has an earthy and pungent aroma to it. It is very good in savoury dishes and of course this golden milk.
Turmeric milk is also called golden milk and in India, where this drink originated from, it is called Haldi Doodh ( an Ayurvedic medicine ). It is also referred to as turmeric tea, turmeric milk tea or golden milk tea.
Ingredients In Golden Turmeric Milk Recipe
The main ingredients in making this warm golden milk recipe are
Turmeric: you can use fresh, turmeric paste or ground turmeric powder. Here in the UK, fresh turmeric can be found in almost all Asian stores, but I am more inclined to the powder form.
It is easily accessible and a better option for most recipes in my opinion.
Cow milk: this is the main and original milk used in this recipe, but I have on this occasion settled for unsweetened soya milk. Other choices of milk include unsweetened almond milk, canned coconut milk or any other non-diary milk of choice.
For more creamy golden milk recipe, use full-fat milk or full-fat coconut milk. Non-dairy milk is light and doesn’t contain much calories like whole cow milk and even (canned) coconut milk.
Ground Ginger: you can also use grated ginger too
Ground black pepper: you may use coarse or whole peppercorn and strain it before drinking
Sweetener: I used fruit syrup, but you can use any syrup of choice like maple syrup, honey, agave and any other sweetener of choice.
Cinnamon powder or cinnamon stick
Other Spices You Can Use Include
Coconut oil or ghee
How to make Turmeric milk
This would take you less than 5 minutes to make. Add the milk and other spices into a small saucepan and bring to simmer on low heat for about 5 minutes. Stir continuously until warm, add sweetener to taste. Take it off the heat and serve immediately. If you would be using fresh turmeric and fresh ginger, cloves etc, strain the milk before drinking.
Please Note: if using turmeric powder, it doesn’t dissolve easily and it may settle at the bottom of the pan, so be mindful of that.
What Are The Health Benefits Of Turmeric Milk
Apart from its use as a spice, turmeric contains an active ingredient called Curcumin which has been proven to have many health benefits and it is also the component that gives turmeric its vibrant golden colour.
Apart from its anti-inflammatory properties, it has proven to help improve brain functions and it’s great on the skin. It reduces heartburn and helps treat cough just to mention a few.
like everything in life, turmeric has its own side effects, too much of turmeric can cause you discomfort and it should be used in moderation.
Notes and Tips
Turmeric powder doesn’t dissolve easily, and it may settle at the bottom of the pan, so be mindful of that
Use any sweetener of choice or omit completely if you are ok with that.
Any type of milk would work for this recipe
Sprinkle some cinnamon powder on the warm golden milk for extra finese.
Other Nightcap Drink Recipe on The Blog
Dalgona Coffee if you are a fan of instant coffee, if you would be drinking this at night or in the evening, please use decaffeinated coffee.
Turmeric Milk Recipe (Golden Milk)
- 2 cups unsweetened soya milk use any milk of choice like almong milk e.tc..
- 1 teaspoon turmeric powder
- ½ teaspoon ground cinnamon
- 1 teaspoon ginger powder
- Pinch of ground black pepper
- 2 tablespoons Fruit syrup, honey or maple syrup use any sweetener of choice
- Add the milk and other spices into a small saucepan and bring to simmer on low heat for about 5 minutes. Stir continuously until warm, add sweetener to taste. Take it off the heat and serve immediately. If you would be using fresh turmeric and fresh ginger, cloves etc, strain the milk before drinking.
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